How to Teach Novice Jumpers the Basics of the High Jump

I \ "\ t How to teach novice jumpers the basics of the high jump

BY HUGO MUNOZ Head Coach Kangaroo Track Club

hen you think about high jumped before! teach high jump to someone who has jump, world class athletes Having seen the Olympic trials on never done it before? like Charles Austi n, Stefan television, she decided to try the high Start by observing. At their first Holm, Dusty Jonas, Je se jump. Camp would be the first time high jump pr.lctice, have .lthlete~ watch Lima, Javier Sotomayor, she'd ever jumped over a bar, and for all some high jump videos, which are wide and Jesse Williams quick her lack of experience, this young lady ly available on the internet. In addition ly come to mind. But athletes like these came to camp for the right reason: She to motivating them, watching video will are not born every day, and as coaches, wanted to high jump. give them an idea of what the event we're more likely to find ourselves ill the Some first-timers come out for track looks like. scenario I faced.last summ r. to keep in shape for their main sport, At this early stage, there is no need Ou the first day of my high jump and others join for the social aspects of to discuss technique. After show summer camp, I was approached by being pan of a tcam. As coaches, our ing them some video and hearing all a young girl. After a brief introduc first challenge is to keep them motivated their "wows," let athletes jump a little tion and warmup, I said, "Show me to learn. Regardless of their reasons while you observe them. If I make any what you've got." Looking confused, for coming to track, our job is to mold comment that day, it's usually, .. Let's she responded by asking, "What do you aspiring athletes of all shapes, sizes, and imitate what we just saw on the video mean?" With a broad smile across her abilities. The question we attempt to and have fun! n face, she explained she had never high answer in this article is: How do you Running. Before athletes can think

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about the 'number of strides, the curve, takeoff. Running the curve on the toes Putting the short approach togeth and the takeoff, they need [0 focus is like running in high heels-the higher er with the full approach. The number on running and proper body position. the heel, the greater the instability. of strides a jumper takes with a full A good jump begins with a relaxed Penultimate and takeoff steps. approach depends on the individual approach and proper body position, Discussing the penultimate step with athlet . Among the factors to consider staying tall with hips high, chest up, beginning jumpers often results in are how long he or she can mail1lain shoulders back, and chin up but not confusion. There should be a slight posture, speed, and control. If athletes overexaggerated. lowering of the hips, but if athletes con run quickly but fail to maintain good To starr, work on the approach sep centrate on doing this in he penultimate position at takeoff, it's unlikely they arately from the actual jump. Begin step, they may sink instead, arriving at will jump well. with athletes on the straightaway and takeoff with low hips. To counter this, To determine the appropriate bal have them slowly transition into the emph.lsize the importance of staying anc of strides and speed, back up your curve. When athletes start the lean and tall, with the upper body slightly back athletes' approach two strides at a time transition, emphasize the importance and the hips high while maintaining the and slowly bring more speed into the of staying on the curve with the inside lean into the curve through takeoff. model created by the short approach. (takeoff) foot to creatc centripetal force Arriving at takeoff in good posi For example, if athletes were jumping and increase speed. Warn them against tion is crucial-this is where "the bullet with a five-step approach, back them up driving thc curve with the outside foot, leaves the b:trrel." At the moment of to seven seeps. which results in a forced running motion takeoff, athletes should imagine a line For a left fom takeoff, the pattern and decreased speed. from the takeoff foot through the hip should be L(mark)-R(initiate curve)-L Begin with a short approach. I and all the way to the shoulder opposite R-L-R-L(takeoff). As soon as arhlctes are don't recommend starting beginners the bar. Ideally, an athlete's body weight comfortable with a seven-step .1pproach, with a full approach. Nine times our of would be distributed evenly along that can maintain proper running and take 10, athletes will not know what ro do line at takeoff, and evcn though that's off mechanics. and are ready to handle with multiple strides and won't be able impossible-we're not shaped like jav more speed, add two stcps. Depending to control their body, which will lower elins-the closer athletes come to that on the athlete, this development could their confidence. If they trr to increase position, the higher their jumps will be. take days, weeks, months, or y<;ars. speed ro the takeoff, the chances of As jumpers leave the ground, their The high jump is one of the most injury increase greatly. hips should remain high. When discuss technically demanding events in track When athletes are ready to take ing the action of the free leg, I use the and field. Success is built by learning to some jumps, they should use a short term "thigh high" rather than "knee transfer horizontal momentum to verti approach. A five-step approach is an drive." Torque starts at the center, and cal momentum, with one movement appropriate starting point for begin talking about the knee could cause ath leading ro the nexr in a chain reaction. ners, using a mark for the takeoff foot. letes to drive the knee at takeoff, leaving While the discussion of technique Echoing the lessons they've been prac the hips down and behind. By br'nging is seemingly endless. the mental aspect ticing, emphasize the importance of the thigh high at t:Jkeoff and nor letting may be the most importanr for begin staying tall, keeping the hips high, and the knee rise over the hips, arhletes can ning jumpers to learn. When you have making foot contact underneath the hip, keep the center of gravity high while athletes who are eager to learn the event, followed by a forceful push behind the climbing. positive instruction that builds confi hip. Proper body position should not be The clearance. Despite the fact that dence is essential. Lack of confidence sacrificed to generate additional speed. most of wh:Jt happens in the clearance will make it extremely difficult for ath With this shorr approach, athleres is set up by the track and field, and if athleres six to 10 feet, depending on the ath possible. learn a little bir about high jump along lete's speed, strength, height, and body An an:llogy I use when discussing the way and are excited to rerurn next weight. bar cle:Jrance is drawn from observations season, you can consider your program Even with a shorr approach, it is made standing behind the pit. In this a success. important for coaches to watch for com position, I'm able to see rhe shoulders, mon mistakes as athletes run the curve, followed by the chest, hips, and thighs. Hugo Munoz is a two-time Olympian such as rotating the shoulders, which At that poim, jumpers will extend their in the high jump and holder of the creates a false sense of leaning. Another legs, indicating that they've rotated over Peruvian national high jump record. He common mistake is running the CUf\'e the bar, and keep the hips high and for is the founder and Head Coach of the on the toes. Though athletes may be able ward throughout the clearance. In my Kangaroo Track Club in Apple Valley, to get away with it on a short approach, analogy, the athlete's body is the earth Minn., Meet Director of the Kangaroo the pressure they feel in the curve dm rotating, as the sun illuminates New High Jump Festival, and President of ing a longer approach will increase York (shoulders), then Chicago (stom Teneo Track and Field shoes. Munoz has and stability will become problematic, ach), Denver (hips), and Los Angeles coached athletes at every level, from resulting in a need to decrease speed at (lower thighs). youth athletics to the Olympics.